Goals & Gains Jungle Boogie

[Fahcough]

4-15
4:45-6:05p

Full Body - Mixing Rep ranges and Light/heavy weight

Shoulder Rok Swings 3 x 15 ea
GHD Sit up 20 / 20 / 25

Pec Deck (200) 15 / 15 / 15
Thruster (95) 10 / 10 / 10

Bag on Shoulder - No ground touch (100) 3 x 5 ea side
Chin Up 11 / 12 / 10+3

Alt DB BP (65) 10 / 12 / 12
Hang Snatch (95) 8 / 10 (135) 5

C&P (135) 5 (155) 3 (185) 2
Hanging Leg Raise 3 x 15

Dual Rope Pull Up 10 / 10 / 6
Trapbar DL (320) 6 (410) 4 (500) 3 / 3 / 3

 

[Fahcough]

4-16 Sunday
3:40-4:30 p

I wanna quit - Conditioning. Go fast .

FG Ring Pull Up 7 / 7 / 6
Box Jump (30") 16 / 16 / 16
OH Squat (65) 11 / 12 / 10

Burpee Over Box 15 / 15 / 15
GHD Raise 6 / 7 / 8

DB Devils Press (40) 8 / 8 / 6
Squat (230) 7 / 7 / 7

Push Up to Pull Up 7 / 8 / 11
Bag on Shoulder Carry (150) 100ft x 3 ea side

1 min Jump Rope x 3
KB Swing & Press (90) 10 / 7+3 / 10

Starting HR: 51
Working Range HR 110-119
Recovery HR 1 min after last rep: 89

+ 10 min laps in pool- its not warm yet

 

[Fahcough]

4-17
6:05-6:50 p

Double Dragon - HITT. Recovery. HITT.

10 min AMRAP
6 Cleans (135)
5 Pull Up
10 Side to side box hop
*** 6 rounds made

OHP (120) 5 / 6 / 7 / 8 / 8
Hanging Leg Raise 15 / 20 / 25 / 27 / 20
Hack Squat (360) 7 / 8 / 9 / 9 / 6

10 min AMRAP
1 Log C&P (160)
10 Box Jumps (30")
5 Push up to Pull Up
*** 4 rounds made ... had 45 seconds left and did 5 more push up/pull up

 

[Fahcough]

4-18
5:25-6:30p

High Rep Chest & Burst Leg

RTO Push Up 12 / 15 / 15
A2G Pause Squat (140) 10 / 10 / 10

DB BP (70) 10 / 10 / 15
Speed Jumps (24" x 32" x 24" x 32" ) 4 / 8 / 8

Incline Bench Cable Fly (50) 12 / 12 / 14
Hack Squat (160) 20 / 20 / 20

Seated Low/Hi Cable Row (20) 20 / 20 / 20
Box Step Up (20") 20 / 20 / 20

AMRAP 10 min
10 BP (135)
1 Ladder Pull Up
10 DB Curls (30)
*** 6 rounds struggling with bench after 3rd

L-Sit Chin Up - 10 / 10

 

[Fahcough]

4-19
5:15-6:15p

Quick Pace - Full Body - Minimal rest

Deep Squat (140) 12 / 12 / 15
V Grip Lat Pull (140) 10 / 10 / 11

OH Squat (65) 10 / 10 / 12
Bag on Shoulder (150) 2 ea / 2 ea / 3 ea (200) 3 Fail to mount

Single DB Snatch (45) 10 ea / 10 ea (55) 10ea
Push Up to Pull Up 8 / 8 / 10

Hang Snatch (115) 10 / 10 / 10
BW Glute Bridge 25 / 25 / 25

Snatch Grip DL (225) 6 (315) 5 / 5
Dip above Rings 10 / 10 / 10

 

[Fahcough]

4-20 DL List
5:45-6:40 p

Mostly Pull work - minor bicep accessory

Deadstop Hammer Pull Up 10 / 10 / 10
Clean / Squat / Press (Axle 140) 5 / 5 / 5

Squat (190) 10 / 12 / 12
Sup Grip Pulldown (140) 12 / 12 / 12

Trap Bar DL (370) 5 (460 + 5 second hold) 3 / 3
Dual Cables Tower Curl (20) 15 / 18 / 18

EZ Curls (45) 17 /15 /15
Mount Knee Tucks 15 / 20 / 15

Shoulder work - Overhead Arm rows from belly - couple minutes

Axle bar C&P (170) 1
Bag on Shoulder & Box Squat
********************************************

Something popped twice in lower left calf immediately on the clean. Dropped the weight. It's extremely sore but pain stopped after 20-30 minutes. Can't jump or push off of it, doesn't hurt to calf raise but it hurts on the decent move. Taking a couple days easy on legs. It's overuse I'm sure. Been drilling Oly work too often, very heavy on the push off or drive movements. Fkin yay.

 

[Fahcough]

4-21
5:45-6:20p

Calf Feeler- Stayed away from push off movements - Speed on Pull & Press

FG Ring Pull Up 6 / 7 / 7
Shoulder Rok Swings 3 x 15 ea

Banded OHP (Black) 20 / 20 / 15
Dips 8 -way too much shoulder to super set
Switch to Close Grip BP (135) 8 / 10 / 10

DB Devils Press (40) 10 / 10 / 10
Fat Bar Pushdowns (70) 12 / 12 / 12

Single DB Snatch (55) 3 x 10ea
Rope Pushdown (50) 12 / 12 / 10

Strict OHP (Axle 120) 5 / 5 / 5
L-sit hold Chin Ups 10 / 10 / 9

+ 10 min swim

 

[Fahcough]

4-22
4:10-5:10p

Full Body - range finding with various movements

Hack Squat (160) 20 / 20 / 25
Fan Bike 3 x 1 min

Bag on Shoulder - no ground touch (100) 3 x 5 ea side
OH Squat (75) 10 / 10 / 10

Squat (230) 7 / 7 / 7
OH DB Tri Ext (70) 12 / 9 / 12

Single DB Snatch (70) 3 x 6ea
Para Bars Forward lean plank 3 x 1 min

Pec Deck w/ 3 second hold (290) 10 / 8 / 7
Bag on Shoulder (150) Then box squat it 3 x 3ea side


Picked up a few toys

Spoiler

I know colors and loud designs aren't for everyone , but it's kinda sexy. Set of plates, 28.5 mm Oly bar (can't even push self with it right now) , and some much needed spotter arms.

Camo Orange

 

[MilkManUK]

How's the calf now?

 

[Fahcough]

How's the calf now?

In that realm of I don't notice it when walking, but scared to try the movement that felt like someone towel whipped it.
Thinking might have a lucky break on this one, likely an early warning scare before it pulled or tore. Iced it pretty good and read to not massage or stretch it just incase. Few more days of tickling around the hole without touching it. Thanks for asking buddeh.

 

[Fahcough]

4-23
3:20-4:20p

High pace full body & core

Battle Ropes 3 x 1 min
Decline Para Bars Push Up 3 x 15

Light Barbell Clean + OHP (75) 10 / 12 / 12
GHD Situp 20 / 20 / 20

Bag Over Shoulder + Burpee (100) 10 / 10 / 10
Standing Oblique Crunch (45KB) 3 x 15 ea side

Plank 3 x 90sec
Banded Pause BP (135+ Black) 12 (165+Black) 7 / 7

Single DB OH Squat (25) 3 x 7ea side
Ladder Pull Ups x 2 / x 3 / x 5 / x 2
DB Devils Press (45) 10 / 8 / 10

+ Band pull apart 2 x bunch
5 min Bo Staff stretching ** Good thing stayed off calf, doing a cossack squat that sommabish bit again. Such an odd hidden lil sucker, it's fine entire workout then a simple cooldown movement sends shock.

 

[Fahcough]

4-24
5:30-6:35p

Chest & Legs - without box jumps

Push Up to Pull Up 10 / 10 / 10
A2G Pause Squat (140) 10 / 10 / 10

GHD Raise 6 / 7 / 6
Wide MG Bench (185) 12 (225) 7 (245) 4

Pause Squat (190) 7 / 10 / 10
Cable Fly - Chest High (50) 13 / 14 / 10

Box Squat (320) 10 (410) 10 (460) 5
Alt DB BP (85) 6 / 6 / 5
Bag C&P (100) + Burpee 5 / 5 / 5

Fat Bar Pushdown (70) 15 / 12 / 9
Cable Low/Hi Row (20) 15 / 15 / 20

+ 10min pool laps

 

[Fahcough]

4-25
5:30-6:50p

Pulls

DB RDL (70) 10 / 12 / 15
Sup Grip Band Lat Pulls (purple) 15 / 15 / 15

-10 min nose bleed - fkin nonstop sinuses running. Blow nose, spray blood.

Warm up DL (135) 10 (225) 10 (315) 8
FG Ring Pull Up 8 / 7 / 7

Deep Squat (140) 12 / 12 / 15 - working hip mobility, lots of squatting all ranges
Wide Lat Pulldown (180) 10 / 10 / 8

DL (405) 4 / 3 / 2 ** 4th plate is where my calves join in, stopped adding weight
Kneeling Straight Arm Pull (70) 12 / 15 / 12

Trap Bar DL (360) 7 (450) 5 (500) 4 ** no issue on trap bar
Shoulder Tap Plank 50 / 50 / 75

DB Curls (35) 10 / 10 / 12
Trap bar Shrugs (270) 10 / 10 / 12

 

[Fahcough]

4-26
5:35-6:10 p

HITT - crank it up, get it done fast

AMRAP 10 min :
8 Push Up to Pull Up
10 Hanging Leg Raise
8 OHP (95)
5 Squat (140)
*** Made 4 rounds total

AMRAP 15 min:
8 Bag Slam (50) to Burpee
5 Hammer Pull Up
5 C&P (95)
10 GHD Situp
*** Made 5 rounds and wanted to quit bc of bag/burpees. Did the final 1m15 sec of bag/burpees for being a bitch

Bring the HR down
Squat (230) 5 / 5 / 5
Ladder Pull Up 2 / 2 / 2

+ 5 min swim

 

[Fahcough]

4-27
5:45-6:45p

Shoulder Mobility

Lay on Belly and Pull PVC to head without touching arms to ground 20 / 20 / 20
Shoulder Rok Swings 3 x 15 ea way

OH Deep Squat & Hold position until balanced (bar) 3 x 10
Kneeling Thoracic Stretch with Elbows on box and pushing chest to ground 3 x 1 min

Sup Grip Band Pulldowns ( Purple ) 3 x 15
Hang Snatch (95) 7 / 8 / 10 **No calf issues with light weight, only notice after high pulling over a plate.(once calves are a player in the game)

Wedge Squat (190) 8 / 8 / 10
Standing Oblique Crunch (45) 3 x 20 ea side

Bag on Shoulder - don't drop it (100) 3 x 5 ea side
SOHP (145) 5 / 5 / 5



In Sucker News

Spoiler

Jackass fell for the hype and jumped on the Alpha Dad-Bod Stak
It's gimmicky and I honestly haven't read anything on it at all . The pills are confusing as fk
Take Crave Killer 1 tablet twice a day 30 min before food
Take Gainz Candy burner 1-2 tablets twice daily before workout
Take fat burning pre workout
Take 2 night burns 45 min before bed

Either way, I'm sweating in the house while everyone is saying it's freezing.
On day .... 5 or 6? Haven't changed diet at all and down from 193 to 190 .
Beach trip in July. Need to get on the horse. Horsemeat probably be quicker but not my style

 

[Fahcough]

4-28
6:20-6:45 p

Distraction Physical Output - work kicked my ass this week, more mentally. Just wanted to sweat and not be in there an hour.

5 min warm up shoulders & BW squats

5 Rounds. For Time.

15 Push Ups
5 Ring Pull Ups
5 Squat (190)
10 GHD Sit up
5 Dips
5 L-sit Chin Ups
10 DB Curls (35)
5 C&P (135)

@ 20 m 18 s
Game Over. Weekend time.

 

[Fahcough]

4-29 Sat
4:30-5:40p

Bags Gauntlet.

Bag Slam & Burpee (50) 10 / 10 / 15
Hammer Pull Up 10/ 10 / 10

Bag Press & Slam (100) 5 / 5 / 5
GHD Raise 7 / 7 / 7

Bag on Shoulder (175) 4 / 4 / 5
Plank w/ Front Tap 3 x 45 sec

Bag Over Shoulder (150) 4 / 4 / 4
Rope Climb 1 / 1 / 1

Bag on 48" Box (200) 4 / 5 / 4
Dual KB March (45) 20 / 20 / 20

Bag Squat (250) 4 / 5 / 6
Close Grip Pull Up 10 / 10 / 10

** no pain in calf. Tried to heat it up today. Held up under weight.

Spoiler

APE Fitness discount Amazon bags pretty badass. Solid stitching, thick double bagged, roll down double velcro seal w/ heavy zipper & a velcro fold over, soft but durable material. These were a good find @ $60 all sizes. Still heavy, won't be shouldering that big MFer anytime soon

 

[Fahcough]

4-30 Sun
2:30 - 4:15p

Outside work - Maybe lots of core in the mixer. Just wanted to stay in the sun

DL Warm up (135) 12 (245) 10 / 10
Shoulder Rok Swings 4 x 15 ea way

KB 360s (35) 30 / 30 / 50
Bag on Shoulder - no dropping (100) 3 x 5 ea side

GHD Situp 25 / 25 / 25 / 25
Shoulder Bag Carry (175) 4 x 50ft ea side

Single DB Snatch (60) 3 x 8ea
Snatch Grip Shrug (245) 12 / 11 / 10

DL (365) 5 / 5 / 5
OH DB Tri Ext (60) 15 / 15 / 15

Thruster (135) 5 / 5 / 5
DB Curls (40) 10 / 10 / 10

Ladder Pull up w/ 5 Pull up at top bar 1 / 1 / 1
Shoulder Bag Carry (175) 3 x 50ft ea side

+ 10 min swim

 

[Fahcough]

5-1
5:10-6:15p

Jungle shit - Was going to do chest but 3 min on a bench and I'm bored. High Rep everything

DB Windmill (25) 8 ea / 9 ea / 8 ea
BP (135) 15 / 15 / 15

RDL (185) 12 / 12 / 12
Ring Push Up 15 / 15 / 15

SOHP DB (45) 12 / 12 / 12
KB Swing (50) 30 / 30 / 30

Squat (230) 8 / 8 / 8
Handstand Push up 7 / 6 / 8
Pec Deck (200) 15 / shoulder crapped out
Switched to Svend Press (dual 10 plates) 15 / 15

DB Fly & Press (45) 7 / 7 / 7
Bag on Shoulder (175) Hold 10 sec 2 x 2 ea side

Tuck feet under bag - squat / laydown / get up 15 / 15
-- Holding a (10) 15

 

[Fahcough]

5-2
5-6p

No Weights - Cardio pace circuit

Treadmill 25 min 3.5 mph @ 6% incline

30 min AMRAP :
10 Burpee
10 Inverted Row on Rings
10 Squat Jumps
10 Push Up
5 Chest to Bar Pull Up
5 Dips Above Rings
5 Handstand Push Up
5 (BW) Curls on Rings

*** Made 6 Rounds with 1:15 left - Held Plank til time up

+ 5 min swim cooldown